July 28, 2021 Goat Rodeo

1. Warmup
   1. Motivator from 8
   2. Imperial Walkers
   3. Windmills
   4. Arm circles
   5. Run back and forth across field: first with high knees, back with butt kickers.
2. Pre-thang using the cones
   1. Bear crawl
   2. Crab walk
3. Thang 1: Hero’s Journey Challenge: 3 sets by the benches
   1. Mosey to 606 start
   2. 10 4-ct high knees
   3. 10 4-ct squats
   4. 10 4-ct elevated alternate shoulder taps
   5. Then run down the 606 to first ramp: freedom run with 5 star jumps
4. 1st & 10 using 5s
   1. 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
5. Thang 2: Aiken legs and then plank circle

   1. Aiken Legs

   2. Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.

   3. Pax take turns counting down from ten and then repeat.
   4. Switch from side plank to neutral to side plank to neutral.
6. Thang 3
   1. Head to wrought iron fence
   2. Partner does wall sit while other partner runs and does 3 pullups.
   3. Trade off.
   4. Do bend over toe touches
7. Mary
   1. LBCs
   2. Dead Bug: 20 second hold, x10 IC, 20 second hold
   3. Superman holds
   4. Box cutters, Dollys, side bends